[Sasan Heirati]

Hey Sas. Quick question. What test level did you manage to get back to when you came off for 12 months?

Hi bud so 6 months after my last shot my test was 1.4, a yea after it was 3.4. So it was pretty rubbish lol. My LH and FSH were back in range after 12 months and I was fine having the baby. I had always recovered so I think maybe if I waited longer it wouldn’t have come up but just didn’t want to wait anymore I was very unmotivated to do anything

[Sasan Heirati]

I definitely think doing letrozole now is overkill. It’s very harsh

I’d recommend you get bloods done ASAP and come off / pct

Thanks mate, I will do that! Considering whether to pct or not, planning on building mass for 1-2 years before competing again[/quote]
250 test only cycle probably won’t need pct.

Recover sooner, push sooner, repeat. 2 years you’ll build a lot of size 😀

[Sasan Heirati]

Great log buddy

I need to get a session at kings soon 🙂

[Sasan Heirati]

I definitely think doing letrozole now is overkill. It’s very harsh

I’d recommend you get bloods done ASAP and come off / pct

[Sasan Heirati]

Yep winny in daily till the show for sure I think too

[Sasan Heirati]

Back day today we really well. I basically do a pull session without biceps.

Still trying get stronger and heavier right now…

Back, rear delts, traps, abs

Cable ab crunches 5 sets 15- 20 reps

Hanging leg raises 5 sets 5 reps

Cable pull overs 20, 14, 12, 12

Reverse pec dec 7, 12, 12

Chest support bent overs , quadruple drop set 4, 5, 5, 12

Single arm lat pull down, 12, 11, 7

Neutral grip seated machine row 4, 6, 8

Cable seated rows 12, 12, 15

Smith shrugs 15, 15, 12

Stretch

[Sasan Heirati]

I’d suggest lower test more into trt ranges, and adding vital and love heart by tbjp nutrition… letting bloods get a lot better before blasting again. Sometimes just means longer on trt allowing better recovery

[Sasan Heirati]

BACK day today 😀 weight dropped again to 246. So I’ll be bumping up calories a little this week

This is because- I don’t feel full full anymore, weight keeps trying to drop, I am hungry before each meal.

I’ll add- 1 extra egg to meal 1, more jam / COR to post meal, more fats to last meal

Training day

7 whole eggs, 2 large wholemeal wraps

Workout

Post 75p from whey, 2 slice bread + 40g jam, Or 120g cream of rice

200g smoked salmon, 2 bagels, 10g cream cheese

280g cooked flank steak, 350g cooked rice, Salad

75p from whey, 50g peanut butter

[Sasan Heirati]

Yesterday and today’s rest day diet. Tonight I might switch it up and an off plan meal in place of the flank steak meal

Rest day

6 whole eggs, Mushrooms, spinach, 2 large wholemeal wraps

75p from whey, 100g cream of rice

200g smoked salmon, 2 bagels, 10g cream cheese

280g cooked flank steak, 350g cooked rice, Salad

75p from whey, 40g peanut butter

[Sasan Heirati]

Rest day 2. 248 lbs today so weight is back up after yesterday’s rest day

I used my training day diet for yesterday’s rest day to get fuller / push recovery

It was a great day visiting family in wales we went to a castle and relaxed the rest of the day

[Sasan Heirati]

Cardio is merely another tool in prep to create an energy deficit.
So the day you can the cardio do so then the days you can’t do cardio maybe adjust calorie intake to a little lower.
Think of your over “week” expenditure instead of just daily

And I don’t think doing fasted cardio, eating then training weight 1.5 hours will do any harm at all. Just keep the cardio easier – moderate intensity

[Sasan Heirati]

Pro show wise if I do get light and stay light, then decide to do a completion then I’m good with that too, I respond to a prep best when I am heavy / softer but starting lighter / healthier also has benefits for me. I grow and eat into the show instead of just coming down into it

[Sasan Heirati]

Guest posing wise I’m wanting to do the FitXpo in Liverpool, July 9th/10th if the promoters will have me.

So from January 1st that’s 27 weeks. I’d like to do a long prep where I’ll keep pushing up but adding more anabolics then at 20 weeks I’ll start bringing it down

I want to do a long prep because simply I haven’t prepped since 2018 so I want to do it slow without crashing down with crazy big deficits.

And with me personally when I get lean and stay lean longer it because easier to maintain without being in a deficit. I would love to be lighter year round 230 ish so that’s the long term goal.

Buuut as with anything with me I will constantly assess and auto regulate

[Sasan Heirati]

246 today. Dropped a couple lbs.
but I’m taking today and Sunday off the gym so that’ll level out and go up again

Rest day and family time. Along with coaching clients I’ve got someone in the PCA finals today so I’m excited for him

Plan going into the next training week is more food. I’m expecting to get softer as I go into the 250’s especially on only 250 test but that’s ok and I don’t mind because I grow better when I’m “fluffy”.

[Sasan Heirati]

Yeah what H and Clare said.

Just remember the goal so if fat loss is the goal make sure the client is dropping enough so the cheat meal doesn’t ruin / step anything back.

If muscle gain is the goal a cheat meal can help if done right

Don’t be too soft of them either.